Week 5 Day 4: fight flab, get fab! | lifestyle | Hindustan Times
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Week 5 Day 4: fight flab, get fab!

Nothing is impossible when you set your mind to it, says this follower of Get Healthy, Delhi. Read her inspiring account

lifestyle Updated: Sep 19, 2013 01:09 IST

Pinky Arora, 34, an astrologer, has been following our health campaign since day one. Pinky called us to share that she is already 4 kg lighter in one month flat! (At 5’4”, her weight was 78 kg). This, she says, wasn’t easy. “It took a lot of discipline to stick to HT City’s health plan. It was tough to give up on ice-creams, cakes, gulabjamun...seemed like a punishment for my sweet tooth, but it was a promise I had made to myself that I’ll be fit, so I decided to stay put,” says Pinky. Not someone used to working out at all, she now jogs twice a day, apart from doing our daily workouts. Great going, Pinky!

Workout of the day

Inverted V with a twist
This is great for toning your obliques (on the side of the body) while working on your lower back.

Steps
Picture 1: Place your hands on a low chair and create the shape that resembles an inverted “V”. Your back should be straight, legs fully stretched with heels on the ground. To get an additional stretch, “lift” your sitting bones and your tail bone all the way up to the ceiling. Straighten your back. Make sure your shoulders are relaxed.
Picture 2: Take a deep breath in, and as you exhale, bring your knee towards the opposite elbow. Stay in this position for a count of three and slowly return into the starting inverted “V” position. Repeat 5 to 10 times each side, alternating between two sides.
By Vesna Jacob, fitness expert and healer

Yogasana of the day

Double Leg Raise
Double leg raise is also called the urdhva-prasarita-pada-asana or the raised stretched out feet pose. This works directly on the lower back and stomach region.

Steps
Lie on your back with hands flat on the ground by your sides
Raise your legs at a 90 degree angle, keeping the knees straight.
Your support is your hands and palms, and the hips. Don’t exert here.
The legs have to be raised in stages — 30 degree, 60 degree and a 90 degree angle. Don’t take the legs straight up in a jerk. Do it in stages. Repeat once more.
By Juhi Garg, yoga expert

Diet for today

Indian
Breakfast: 1 cheela with mint coriander chutney, along with a cup of tea without sugar
Mid morning: 1 apple with 5-6 almonds
Lunch: Roti without ghee, along with a bowl of soya keema and a bowl of curd
Evening: a cup of green tea and roasted chana
Dinner: Soya nuggets subzi with a bowl of anar and salad, which includes cucumber and tomato.
Post dinner: 1 bowl diced papaya

Recipe of soya keema
Soak 30gm soya granules in 2 cup hot water till it puffs up. Drain water. Heat oil in a pan, put 1/2 onion chopped, and 1/2 tsp salt. When onion turns golden in colour, add 1/4 tsp turmeric, 2 sprigs chopped coriander, and 2 sprigs chopped mint. Cook till crispy, add 2 tsp ginger-garlic paste, 1 chopped green chilli, 1/2 cup green peas, 1/2 tsp red chilli powder, 1/4 tsp garam masala powder, 1 tomato chopped and stir. Add 1 cup water, cook for 5 minutes,
and add soya granules. Cook this for 5 minutes on slow flame.

Western
Breakfast: Baked beans with 2 multigrain toast and a glass of diluted orange juice
Mid morning: A cup of green tea without sugar
Lunch: 2 grilled chicken breast fillet along with stir fried vegetables.
Evening: Roasted peanuts along with 1 glass of lemon juice
Dinner: A bowl of mushroom soup and tofu salad that includes cabbage and tomatoes
Post Dinner: A cup of green tea

Recipe of grilled chicken fillet
Preheat grill at 200°C. Take 4 skinless, boneless chicken breast halves and marinate with 1/4 cup lemon juice, 1 tsp onion paste, 1 tsp ground black pepper, 3/4 tsp salt and 4-5 sprigs of fresh chopped parsley. Keep aside for 2 hours. Cook in the grill for 10 to 15 minutes each side. Savour along with some fresh vegetable salad!

Keep in mind
Begin the day with a glass of hot water with a few drops of lemon juice
Avoid sugar or sugary beverages and diet colas n Avoid sugary fruits, including grapes, mango, banana, cheeku, sarda, musk melon (kharbooz)
Say no to pickles, papad and oily condiments n No curd at night n Have 2 glasses of water before lunch, 2 between 2-4pm and 1 before bedtime
By Shikha Sharma, diet and wellness expert

Fact vs fiction
We crave certain foods because we’re deficient in one of the nutrients they provide: False

Fact: Food cravings have nothing to do with nutrient deficiencies. You tend to crave for certain food items when your diet is restricted or boring, or when you know that something is not within your easy and quick reach. If cravings were truly an indicator of nutritional deficiency, people would crave for fruits and vegetables, as they come loaded with vitamins, minerals and nutrients. But there can be one exception: people who crave ice or clay could be suffering from pica — an iron deficiency, most common in women.
Prachi Agarwal, fitness expert